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September 3, 2018

Mob: Softball Piriformis/Infras x2m

(Run, Row or Bike?)

2 rounds:

Row 250m

MB Clean x10

Wall/Pike Walks x3 +10s Hold

Skill: Hang Power Clean Complex

1x5 PVC

1x5 BB

2x3 HPC + 3 PP  Warmup

4x3 HPC + 3 PP @ 55-60%  + Deep Squat breathing x5 breaths

WOD: 10 Rounds For Time (20m CAP)

P...

June 11, 2018

Mob: FR low back and hip flexors (QOD: If you could do something DANGEROUS just once with no risk ... what would you do?)

Warmup:

2 rounds

MB Clean x10

Plate Lumberjacks x15

Depth drops w Pause into Box Jump x5

Skill: Hang Clean

PVC oly W.u 1x5

BB oly W.u 1x5

4x2 1 HPC + HSC

@70...

June 9, 2018

Mob: FR ham and Quads

90/90 Hip Lift x 5 (Would you rather take your vacation at an exotic resort or go camping?)

Warmup:

2 rounds:

Counter balance squat x 10

Broad Jump x 10 yds

Mtn climber x 10 each

Skill: Squat Tech

As a group with holds and perfect positions

2x5 air squat

2x...

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